SKILL
Work on pull-ups or the pull-up progression for 10 minutes.
STRENGTH METCON
As many reps as possible in 12 mins of:
2 Strict Chin-ups
2 Sumo Deadlifts, 120/85 kg
4 Strict Chin-ups
4 Sumo Deadlifts, 120/85 kg
6 Strict Chin-ups
6 Sumo Deadlifts, 120/85 kg ...
Continue adding 2 reps each round to each movement until time expires.
GYMPLAN - Accessory
4 Rounds
5 Barbell shrugs
10 TRX Lunge Jumps
3 Rounds
10 Barbell Strict Press
20 Double DB Romanian Deadlift
2 Rounds
15 TRX Squat To Y Fly
30 TRX Tricep Extentions
1 Round
20 TRX W Fly
40 Banded Tricep ext.
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